Shows
The Movement Link Podcast#97. How to build as much muscle as possible in 12 monthsBuilding muscle is a really slow process. Unlike dieting, where we can visibly see positive changes in as little as 2-4 weeks, you may not actually see any visible muscle growth for 4-6 months, or potentially longer. So if your goal is to build as much muscle as possible in the next 12 months, this episode will walk you through the key things that I would be focussing on personally, or with any of my clients that have that the goal of gaining muscle. Because the process of building muscle is actually really simple when you...2025-01-0618 minThe Movement Link Podcast#96. How to build an effective warm-upAlthough I think most people understand the importance of warming up before their workout, I feel that less of us know exactly what to include in our warm up to make it effective. In this episode I cover:Why we should be warming up;How much time we really need for an effective warm up;What an ineffective warm up looks like;3 simple steps to building an effective warm up. If performance and movement quality are a priority for you, then you should be warming up in some capacity. This episode is going to show yo...2024-12-0116 minThe Movement Link Podcast#95. Sarah Hallatt: body image, photo shoots, and why women should be lifting weightsToday I’m sharing the mic with Sarah Hallatt. Sarah is a mum of 2 girls, works full time, trains 5 days a week, tracks her macros and competes in natural bodybuilding. After spending several years struggling with her weight and negative body image, she found her way into the gym and has never looked back. In this episode, we chat about body image flexibility, the challenges of a contest prep, why it’s so important for women to lift weights, and also why it’s ok to take up space and ok to feel and look and be strong...2024-11-241h 01The Movement Link Podcast#94. Core stability vs core strength: what's the difference?Core stability and core strength are terms that are often used interchangeably. In reality, core strength and core stability are two very different things and as such require two different approaches when it comes to training each of these optimally. Tune in to find out:Exactly what your 'core' is and which muscles are involved;What we mean when we talk about core stability; andWhy we need a different approach when it comes to training core strength vs core stability. And no, a ripped 6-pack does not automatically mean you have good core sta...2024-11-1717 minThe Movement Link Podcast#93. My Fitness Pal: tips for accurate trackingIf you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as MFP can be.Search for the word ‘apple’ in the MFP datable alone and you’ll easily get over 100 options to choose from - some have green ticks, others don’t, some have carbs, some don’t, some have calories and no macros, other apples apparently have no calories at all.So which one is accurate and why are there so many different options for something so simple?Well, that is the million do...2024-11-1122 minThe Movement Link Podcast#92. Are you ready to start a contest prep?If you're thinking of getting on stage, this episode is a must-listen.Contest Preparation takes dieting to the extreme, however there are skills, behaviours and routines that you can develop and have in place before entering a contest prep that will help to make the journey that much smoother and more enjoyable.In this episode, I cover what I consider as the 'pre-requisites' to starting a comp prep. Although these aren't hard and fast rules, I do feel they are extremely important points to consider before diving in head first. For online coaching e...2024-11-0517 minThe Movement Link Podcast#91. How to make your next diet phase as easy as possibleWhen we look at how to make dieting easier, a lot of the discussion tends to be focussed on how to better manage the actual diet phase itself.However what you do BEFORE you enter a diet phase is largely going to determine how successful your diet is likely to be.Tune in to find out why you may actually need to spend some time preparing for a diet phase and what you can do before you start dieting that will help make your next diet phase that much easier.For online coaching...2024-08-0117 minThe Movement Link Podcast#90. What to look for in a snack barWhat makes up a good snack bar/muesli bar?If you've ever found yourself lost in the muesli bar aisle and unsure what to look for or where to start, rest assured I still feel that way sometimes with the variety of snack bars available on the shelves. In this episode I cover what I would look for on the ingredients list and nutrition panel when picking out a decent snack bar, and also some ingredients to be mindful of.For online coaching enquiries, questions or feedback, please contact me via the links be...2024-07-2219 minThe Movement Link Podcast#89. Pre-workouts: what to look for and are they worth itAlways a hotly debated topic! And with so many on the market with some fancy marketing claims, how do you really know what to spend your money on?In this episode, I cover:Why we may want to take a pre-workout (expectations, benefits)What to look for if you decide to buy a pre-workout (ingredients)If they're really worth itFor online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular...2024-07-1626 minThe Movement Link Podcast#88. Are frozen meals bad for you (and what to look for)Are frozen meals really bad for you? Or do they have a place within a balanced diet?In this week's episode I answer this question, and also offer some guidelines as to what to look for when choosing frozen meals.For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink...2024-07-0710 minThe Movement Link Podcast#87. Caffeine, coconut water, salt tablets, and why I make my own pre-workoutQ&A episodes are definitely one of my favourite podcast formats. Thank you once again to everyone that submitted questions through the question box on my IG story.In this week’s episode I explain why I’ve started including coconut water and sodium in my pre-workout, caffeine recommendations to support training performance as well as what goes into my home-made pre-workout (and what I’d look for if you do choose to buy your pre-workout formula ready mixed). For online coaching enquiries, please contact me via the links below. You can follow me on Instag...2024-06-1622 minThe Movement Link Podcast#86. Why you're over-eating at night (and how to stop this)"I just can’t stop eating at night and it’s undoing all my hard work during the day."If you have ever said this, or thought it, then this episode is for you, as I’m going to show you why you can’t stop eating at night, and also why trying to eat less during the day is not going to solve the problem.For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my re...2024-05-2322 minThe Movement Link Podcast#85. How to break through a training plateauTo hit a plateau with your training is incredibly frustrating, particularly when you feel as though you’re putting in the hard yards, but not seeing any progress.In this episode I look at reasons why you may have hit a sticking point in your training, and how you can work around these to keep the progress happening!For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: ...2024-05-1430 minThe Movement Link Podcast#84. How to enjoy sweet treats without over-eatingBeing able to sit down and enjoy a sweet treat without over-eating should be a normal and enjoyable part of life!However it is also something I see so many people struggle to manage without it having a negative impact on their body composition goals. In this episode I walk you through 4 super simple strategies that I hope will help you be able to enjoy a normal portion of those occasional treats without over-doing it.For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to...2024-05-0713 minThe Movement Link Podcast#83. How to navigate your way through a fat loss plateauWhen it comes to fat loss, it's no doubt that plateaus are frustrating, particularly if you feel that you're putting in the effort and aren't being rewarded for your investment of time and energy.However, if you are no longer losing weight, then there will be a reason for this (and no, you're not broken!).In this episode I walk you through how to break through a fat loss plateau - once you've identified the reason for your plateau, you can then create a plan to address this. For online coaching enquiries, please c...2024-05-0222 minThe Movement Link Podcast#82. Q&A: Favourite glute exercises, how I manage hunger when dieting & off-season progressI always love a good Q&A episode - a huge thank you to everyone that submitted questions through the question box on my Instagram story last week.Join me as I go through my favourite glute exercises, how to manage hunger when dieting, the importance of having realistic expectations when it comes to building muscle, as well as a brief update on my current improvement season. For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as...2024-04-2231 minThe Movement Link Podcast#82. Q&A: Favourite glute exercises, how I manage hunger when dieting & off-season progressI always enjoy doing a good Q&A episode - a huge thank you to everyone that submitted questions through the question box on my Instagram story last week.Join me as I go through my favourite glute exercises, strategies to manage hunger when dieting, the importance of having realistic expectations when it comes to building muscle, plus a quick recap on where things are at for me in my current improvement season. I hope you enjoy it :)For online coaching enquiries, please contact me via the links below. You can also follow...2024-04-2217 minThe Movement Link Podcast#81. What you need to understand if you want to build muscleI see so many people spin their wheels when it comes to building muscle.Having some idea of what’s involved in the process of building muscle, as well as realistic expectations around timeframes can make it easier to fully invest in the process. In this episode I go through 5 key things that you need to understand if you want to build muscle.If you need additional guidance, please reach out to me via the links below. I offer a variety of in-person and online coaching options for both nutrition and training.2024-04-1517 minThe Movement Link Podcast#80. Tracking body weight: how often should you really be weighing yourself?Although this seems like such a trivial topic, it’s amazing how many people aren’t using the scales in a way that is going to provide them with helpful information.Tune in to find out exactly what time of day you should be jumping on the scales, as well as how frequently you should be tracking our weight in order to determine progress. Side note: if you are someone who finds seeing your weight and jumping on the scales triggering, I’d suggest not listening to this episode. You certainly don’t need to...2024-03-1017 minThe Movement Link Podcast#79. 5 common mistakes when building muscleBuilding muscle is tough, like, really tough! Most of us don’t build muscle by mistake, and I don’t think anyone is at risk of going to the gym for a few weeks and suddenly waking up with too much muscle (I wish!).I see so many people spinning their wheels when it comes to building muscle, so this episode covers the 5 most common mistakes I see people making, and what to do instead.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date...2024-02-2718 minThe Movement Link Podcast#78. What to do if you overeatYou’ve just eaten a burger, and some chips…and a few slices of pizza…and washed it down with some ice-cream and now you’re regretting the whole situation and feeling pretty damn uncomfortable.So in this episode, I’m going to show you how I would troubleshoot this situation with a client of mine if someone reached out to me and said that they had massively over-eaten - because you’re a human, you have taste buds, and this is something that happens to all of us at some point ;)*If over-eating is occurring fo...2024-02-2113 minThe Movement Link Podcast#77. What it’s really like to do 75HARD, with Jenny ChanIn this week’s episode I’m excited to have friend, personal trainer, photographer and business owner Jenny Chan back behind the mic.Jen has completed the 75 HARD Program (by entrepreneur Andy Frisella) not once, but twice, and although it’s often perceived as a fitness or weightloss challenge, what we find out is that it’s far more about mindset, mental resilience and forging a level of self-belief that carries over into all aspects of your life. Keen to give it a go? Have a listen to this episode...2024-02-1241 minThe Movement Link Podcast#76. The most important skill you can learn when it comes to nutritionIn this episode I take you through a practical skill that I genuinely believe is the most important skill you can possibly learn if you want to be successful in improving your health, your fitness or your relationship with food.In both my personal experience, as well as my experience as a coach, having the ability to build this one skill is the most important deciding factor between whether someone is going to be successful with their goals or not.Yes, the title sounds like click-bait (which I've done deliberately) as I want you to l...2024-02-0708 minThe Movement Link Podcast#75. Fasted training: the secret to fat loss?It’s a hotly debated topic - is fasted training the secret to fat loss, and are you setting yourself up to fail if you eat before training?Let’s find out in this week’s episode.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com 2024-01-3014 minThe Movement Link Podcast#74. Breakfast: what to do if you aren’t hungry or don’t have timeThe 2 biggest barriers I see to people not eating breakfast is that they either aren’t hungry in the morning, or they’re rushing around so much they just don’t have time.So in this episode I show you how I would troubleshoot these situations with clients I work with - I look at when you should eat breakfast, what you should eat for breakfast, how to manage your morning routine to better allow you to eat breakfast, and if you should even bother eating breakfast at all.Hopefully this ticks all the boxes when i...2024-01-2124 minThe Movement Link Podcast#73. Protein powder: what to look for, are they worth it, and do you need oneIn this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information.If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, and if you actually need to be including protein powder in your diet.Enjoy!Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with eac...2024-01-0926 minThe Movement Link Podcast#72. What to do when you're in a calorie deficit but not losing weight“I’m in a calorie deficit but I’m not losing weight - what am I doing wrong?” is one of the most common phrases I hear as a Sports Nutritionist. And I completely understand how frustrating this can be when, despite your best efforts, you feel like you’re spinning your wheels.But (hopefully!) I can help. In this episode I explain what a calorie deficit is, and also look at how I would trouble-shoot this situation with someone I’m working with. If this sounds like you, have a listen, and see if any of the p...2024-01-0221 minThe Movement Link Podcast#71. Should you worry about eating after 7pm?Let's talk about eating at night-time..For some reason, eating at night-time seems to be a contentious topic and there is a lot of information (mis-information?) out there from people telling you what you should (or should not) eat after 7pm. So should you eat after 7pm? What happens if you eat carbs after 7pm? And is it really ok to eat carbs after 7pm? Join me on this week's episode to find out. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date...2023-12-2619 minThe Movement Link Podcast#70. Q&A: Mini-cuts, why I don't like the term 'cheat meals', and how I'm managing 3000 calories per dayWrapping up 2024 with a Q&A episode! Thanks so much to everyone that submitted questions.Join me as I cover mini-cuts, why I don't like the term 'cheat meal,' how I'm currently managing to eat 3000 calories per day, training over the Christmas period, why I find it so valuable to have a Coach and if 10,000 steps per day is enough for weight loss. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.2023-12-1930 minThe Movement Link Podcast#69. Navigating the festive season: finding balanceOne of the most common questions that comes up right now is how best to navigate Christmas functions, work parties and social engagements without completely falling off the bandwagon.Believe it or not, there can be a middle ground where you simply go out, enjoy a few different foods, have a couple of drinks, and then carry on as usual the next day.If you struggle with an all-or-nothing approach over this time, this episode is a great one to get your ears on.Questions or feedback? Contact me via the links below...2023-12-1021 minThe Movement Link Podcast#68. Pre-workouts: what to look for and are they worth it?Pre-workout supplements come in so many forms! Some people swear by them, while others are happy to get by on a banana and a coffee.In this episode I break down the hype behind pre-workouts and cover:Why we may want to take a pre-workout;What to look for if you decide to buy pre-workout;If they’re really worth it.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.We...2023-11-2828 minThe Movement Link Podcast67. Supplements worth considering if your goal is strength, performance and/or muscle gainThe supplement industry is a multi-billion dollar industry and if a supplement claims something that is too good to be true, then it probably is!When looking for supplements, it's important to be choosing ones that have been repeatedly shown to have a positive effect across a large population.The supplements I look at in this episode are ones that have been shown to be beneficial for anyone looking to improve their strength and performance, or promote the growth of lean muscle tissue. Don't forget! Supplements are your 1%'ers and aren't magic! They a...2023-11-2122 minThe Movement Link Podcast66. Can you lose weight without counting calories?When it comes to weight loss, the message that is often put forward is that if you want to be successful, then you have to count calories, track macros, or follow a meal plan.And yes, although these are all valid options, they’re definitely not the only way to successfully achieve your weight loss goals.So can you lose weight without counting calories? And if so, how would you do this? Tune in to find out!Questions or feedback? Contact me via the links below, or follow me on Instagram to...2023-11-1330 minThe Movement Link Podcast#65. Competing as a mum in your 50’s (and winning!), with Fiona Kelett and Micha HarperIn this week’s episode I’m joined by two of my athletes, Fiona Kelett and Micha Harper, who have kindly agreed to share an insight into their recent contest preps and journey to the stage.Fiona and Micha competed in multiple shows during Season B this year with some incredible results. As mums in their 50’s, they have shown us that age is just a number and they are both a fantastic example of what can be achieved when you really put your mind to it.“It’s never too late to start.”You can f...2023-11-051h 23